GRUPPASSENS WODS

Uppvärmning

• 10 min flow

• 1 min maskin
• 2 inchworms
• 6 box stepups
• 8 gående utfall
• 10 ostrich walks

A1) Frontsquat

• 8x1 tom stång
• 6x2 set RPE 7
• 4x2 set RPE 8

A2) Zercher squat

• 8x5 set RPE 8

B1) Single leg RDL w/ barbell

• 8x3 set RPE 8

B2) Bearhug splitsquats

• 8/8x3 set RPE 8

C1) Hollow hold

• 30-45sx3 set

C2) V-ups

• 30s-45sx3 set

Uppvärmning 10 min flow

• 1 min maskin
• 4 pushups
• 5/5 bottoms up press
• 6 ring row

A1) DB benchpress

• 8-10x5 set RPE 7-8

A2) Pronated pullups

• 2-4 reps (vikt) + max rep x5 set RPE 7-8

B1) Single arm db press

• 8/8x4 set RPE 8

B2) Staggered stance kb row

• 8x4 set RPE 8

C1) Biceps curls

• 30s x3 set

C2) Banded triceps extension

• 30s x3 set

Uppvärmning 10 min

• 1 min maskin
• 3 inchworms
• 6 pushups
• 9 ring rows

A1) CGBP

• 10x1 tom stång
• 6x3 set 80-85%
• 4x1 set 90%
• 2x1 set 95%

A2) Pronated pullups

• 4x5 set AHAP

B1) Db flies

• 10x4 set AHAP

B2) Single arm db row

• 10/10x4 set AHAP

C1) Powell raises

• 10/10x3 set

C2) Shoulder taps

• 45s x3 set

Uppvärmning 10 min flow

• 1 min maskin
• 3 inchworms
• 6 ski squats
• 9 airsquat
• 12 ostrich walk

A1) Backsquat

• 10x1 set tom stång
• 8x2 set RPE 7
• 6x2 set RPE 7
• 4x1 set RPE 8

RPE = Rated Perceived Exertion, skattningsskala på hur jobbig en övning känns

A2) Front foot elevated lunges

• 6/6x5 set RPE 7

B1) Hatfield stepups

• 6/6 x4 RPE 7

B2) Staggered stance RDL w/ kb

• 8/8x4 set RPE 6-7

C1) Copenhagen plank

• 45s/45s x3 set

C2) Glute bridge walk

• 45sx3 set

Uppvärmning 10 min

• 1 min maskin
• 2 inchworms
• 6 airsquat
• 8 skater squat
• 10 goodmornings

A1) Deadlift

• 10x1 tom stång
• 8x2 set 70%
• 6x1 set 75%
• 3x2 set 80%

A2) Bulgarian splitsquats w kb/db

• 10/10x5 set AHAP

B1) Single leg double kb RDL

• 6/6x4 set

B2) ATG squats w/ db

• 10x4 set AHAP

C1) Bear hug hold

• 45s x3 set AHAP

C2) Hamstring plank

• 45sx 3 set

Uppvärmning 10 min

• 1 min maskin
• 3 inchworms
• 6 pushups
• 9 ring rows

A1) CGBP

• 10x1 tom stång
• 6x3 set 80-85%
• 4x1 set 90%
• 2x1 set 95%

A2) Pronated pullups

• 4x5 set AHAP

B1) Db flies

• 10-12x4 set AHAP

B2) Single arm db row

• 10/10x4 set AHAP

C1) Powell raises

• 10/10x3 set

C2) Shoulder taps

• 45s x3 set

Uppvärmning 10 min flow

• 1 min maskin
• 5 front raises w/ db
• 5 lateral raises w/b
• 5 pushups
• 10 ring rows

A1) Barbell press complex

• 2 press - 1 push press - 1 jerk = 1 rep
• 2x5 set AHAP

A2) Supinated pullups

• 6-8x5 set AHAP

B1) Seated alternating arnold press w/ db

• 10x4 set AHAP

B2) Powell raises w/ db

• 12x4 set AHAP

C1) Skull crusher w/ db

• 12x3 set AHAP

C2) Alternating biceps curls w/ db

• 12x3 set AHAP

Uppvärmning 10 min flow

• 1 min maskin
• 5 glute bridge
• 5/5 splitsquat
• 5/5 lateral box step ups
• 10 ostrich walk

A1) Hip thrust

• 6x5 set AHAP

A2) Barbell splitsquat

• 10x5 set AHAP

B1) Box step ups w/ db

• 10x4 set AHAP

B2) Nordic hamstring curl

• 8x4 set

C1) Alt single leg plank

• 45sx3 set

C2) Hamstring plank

• 45sx3 set

Uppvärmning 10 min flow

• 1 min maskin
• 6 airsquat
• 8 goodmornings
• 10 boxstep ups

A1) Frontsquat

• 6x5 set @ 70%

A2) Single leg romanian deadlift w/ barbell

• 6/6x5 set AHAP

B1) Bulgarian splitsquat isometric

• 30-45s per leg x5 set AHAP

----> straight to B2)

B2) Bulgarian splitsquat bw

• 10/10x5 set

C1) Single arm farmers hold

• 60s/60s x3 set AHAP

---> straigt to C2)

C2) Single arm farmers march

• 60s/60s x3 set AHAP

Uppvärmning 10 min flow

• 1 min maskin
• 5 pushups
• 5 scapula pullups
• 10 ringrodd
• 10 bottoms up press (5 per arm)

A1) Barbell push press

• 8x1 set tom stång
• 6x5 set

A2) Pronated pullups AHAP

• 6x5 set

B1) Alternating benchpress w/ db

• 10x5 set AHAP

B2) Bent over row w/ db

• 10x5 set AHAP

C1) LU Raises w/ db or plate

• 10x3 set

C2) Ring reverse flies

• 8-10x3 set

Uppvärmning 10 min flow

• 1 min maskin
• 4 pushups
• 6 bottoms up press kb
• 8 ring row
• 10 axelpress med band

A1) CGBP 1 1/4 8x5 set 75% av 1RM

A2) Mixed grip pullups AHAP 6x5 set

B1) Cuban press db 10x5 set

B2) Kneeling windmill med kb 8/8x5 set

C1) Batwing hold db 30-45s x3set

C2) Turkisk situp db 10x3 set

Uppvärmning

• 10 min flow
• 1 min maskin
• 1 vända vändor duckwalk
• 8 curtsey lunges
• 10 airsquat

A1) Backsquat komplex - 1 squat - 2 utfall bak - 1 squat

• 10x1 set tom stång
• 6x4 set på 70% av 1RM

A2) Goblet crossover lateral boxstep ups

• 10x5 AHAP

B1) Cossack squat

• 10x5 set AHAP

B2) Copenhagen plank

• 45-60s x5 set

C1) Marching wall sit

• 60s x3 set

C2) Straight arm leg lifts w/ plate

• 12x3

Uppvärmning 10 min flow

• 1 min maskin
• 6 ring row
• 6 bottoms up press kb
• 6 pushups
• 6 kb halo

A1) Militärpress

• 5x1set tom stång
• 10x1 set 60% av 1RM
• 8x2 set 70% av 1RM
• 6x2 set 75% av 1RM
• 4x1 set 80% av 1RM

A2) Suppinated pullups

• 6x5 set AHAP

B1) Balboas

• 10x4 set

B2) Maltese press

• 10x4 set

C1) Single arm db row AHAP

• 8/8x4 set

C2) Dolphin plank

• 10x4 set

C3) Single db arm curl (håll hanteln på varsida ände)

• Max rep x3

Uppvärmning 10 min flow

• 1 min maskin
• 4 inchworm
• 6 airsquat
• 8 skater squat
• 10 goodmornings med band

A1) Marklyft

• 5x1 set uppvärmning tom stång
• 6x3 set 80% av 1RM
• 4x2 set 85% av 1RM

A2) Bulgarian splitsquat med kb bägge händer

• 6/6 x5 set AHAP

B1) Single leg squat on box

• 8/8x4 set

B2) Bear hug hold AHAP

• 90s x4 set

C1) Reverse nordics

• 10x3 set

C2) Hollow hold

• Max time efter C1
• x3